Sexercise – A Guide To Becoming a Legend in the Bedroom

Become a sex and exercise expert.


Apart from being an incredibly fun word to say, sexercise can help improve your libido and make you a much sought-after individual. Okay, the last part could be an exaggeration. 

There is more to sex than most people realize. Not only does it help you have better (and more frequent) orgasms, but studies have also shown that sex can help improve your cardiovascular and immune health,  intimacy with your partnerboost your self-confidence, and enhance your IQ and EQ. Oh and also, it is how humans reproduce, keeping our race from going extinct. So for the sake of humanity, get it on tonight, but only after you are done reading this article. 

What is Sexercise?

As per Wikipedia, “Sexercise is a physical exercise performed in preparation for sexual activity and designed to tone, build, and strengthen muscles.”

Or as I would put it, sexercise is a physical exercise that helps you get laid and perform at your best. It also results in more satisfying sex.

The (s)exercises improve and quicken the flow of oxygenated blood, in higher and consistent amounts, along with other beneficial chemical compounds, to the genitalia. These compounds can improve fertility and your love-making session.

Related: Should You Have Sex Or Masturbate Before A Workout?

Origins of “Sexercise”

The term “sexercise” was coined by celebrity trainer Jason Rosell. He created a workout that combines exercises like squats, glute bridges, and core exercises with other strength-training moves to increase your stamina and sex drive. 

The word “sexercise” could also refer to the act of using sex as a way to exercise and stay fit.

The best part about sexercise, you ask?

You do not have to be a gym rat to work on your libido. Cardio exercises like swimming, running, jogging, cycling, and even dancing (any physical activities that raise your heart rate, get your blood pumping, and bring more oxygen to your heart and body) are just as effective.

Check Out: The Anabolic Doc: The Truth About Sex Problems Post-Steroids

Benefits of Sexercise 

Eating These 6 Foods Will Heat Up Your Sex Life

Exercise and sex have their own benefits, but combining the two can bring you the best of both worlds. Sexercise can lead to the following benefits:

1. Improves Your Sex Life

We have all been in a position at some point (me excluding) where we wanted to try out a new position with our partner but could not simply because our bodies didn’t allow it. 

There are two ways of tackling this problem. First, loosen up your body, improve your flexibility, and build strength through sexercise. Second, give up your Kamasutra subscription and settle for what you can do in the bedroom. 

Certain exercises can also help strengthen the pelvic floor muscles used during sex. Kegel exercises can facilitate orgasms in the bedroom and help with urine leakage and incontinence.  

Next Read: Eating These 6 Foods Will Heat Up Your Sex Life

2. Facilitates Conception 

A study found that moderate to high-intensity aerobic exercises (running or walking) can be effective in combating erectile dysfunction (ED). 

Couples trying to conceive often complain about sex feeling like a chore. Sexercises can help you try out new positions and spice things up under (or over) the sheets. Since sexercise can improve your overall health, it can have a positive effect on your fertility. 

3. Enhances Your Immunity 

Medical conditions like diabetes, depression, anxiety, and hormonal imbalances can harm your sexual function (desire, arousal, or orgasm). Sexercise can aid in fighting sexual dysfunction by improving your immune system. 

Must Read: Pre Workout Before Sex – Pumps Whilst Pumping

4. Builds Strength and Endurance 

Sex Before Working Out Generation Iron

Regular sexercise will advertently make you fit. As a result, it can make positions that require strength easier (think: ‘yourself on the shelf‘). At the same time, sexercise can build endurance and stamina and help you last longer in bed. 

Remember, the stronger your muscles are (arms, legs, core, heart), the better your sexual performance. 

5. Improves Overall Health

Both sex and exercise are known to have positive effects on your body. A landmark study found that sexual intercourse (not masturbation) can lower systolic blood pressure. That’s the first number on your blood pressure test.

Good sex life is good for your heart. Besides being a great way to raise your heart rate, sex helps keep your estrogen and testosterone levels in balance.

Check Out: These Are The Sexiest Male Body Parts As Rated By Women

6. Uplifts Mood

If you have ever had a good training or love-making session, you would agree that it is virtually impossible to walk away feeling sad, angry, or depressed. The hormones released during sexercise can help lighten up your mood. 

7. Builds Connection

Last but not least, sexercise can help build and improve connection with your partner. Whether you are in the gym working out with your partner or going at it in your bedroom, sexercise can improve your bonding and intimacy. 

Pro tip: Sexercise is better done with someone rather than alone – if you know what I mean. 

Check Out: This Actor and Bodybuilder is Marrying his Sex Doll

The Ultimate Sexercise Regimen

Depending on your current fitness level and your goal, you can choose from the following exercises to improve your sex drive:

1. Yoga

Yoga Pants Generation Iron

Yoga is one of the best ways to improve your flexibility, functional movement, and core strength. We are sure you know what a little strength and flexibility can do in the bedroom. 

Yoga can also help improve your balance. The best part about yoga is that you do not have to be a pro to try it. You can start with basic poses and advance to harder asanas as you gain experience. 

On top of that, yogi kamasutra fans will also be less prone to cramping up in the middle of a steamy session. 

Tip: The downward-facing dog pose is great for stretching and circulation, and the tree pose is good for balance. You could also try partner poses to turn up the heat. 

Watch: Sex, Love & Bodybuilding: How Post-Competition Depression Affects Relationships

2. Pelvic Floor Exercises 

When it comes to sex, what’s happening on the outside is just as important as what’s happening on the inside. If you want to improve your sex drive, you need to work your pelvic floor muscles.  

Kegel exercises are indispensable in a sexercise routine as they strengthen your pelvic floor muscles, which support your uterus, bladder, small intestine, and rectum.

Different people have different pelvic muscle strength levels. The worst part? This strength deteriorates with age. Meaning – kegel exercises are a good option to improve sex in the long term, as they help maintain the function of these muscles.

Kegel exercises can help keep your pelvic and vaginal muscles strong and healthy. This can lead to more intense orgasms. Over and above that, the versatility of kegel exercises makes them extremely convenient. You could do them anywhere at any time, and you do not need any equipment.

Check Out: THROWBACK: Rich Piana Explains Sex and Gains

A quick How-to do Kegel guide:

  1. Locate the right muscles while urinating. 
  2. The muscles you use to stop urine mid-flow are the same muscles you will use while performing Kegels.
  3. Contract your pelvic floor muscles and hold for 10 seconds. Release for 10 seconds. Repeat five times.
  4. If you cannot hold for 10 seconds at first, try holding for as long as you can and slowly build your way up to 10 seconds. 

3. Cardio

5 Exercises Which Will Burn Fat Better Than Cardio

Cardio workouts are great sex drive boosters as they help build stamina and endurance, something we can never have enough of in the bedroom. Aerobic exercises increase your heart rate and improve blood flow and circulation. 

As a result, cardio can help an individual maintain moderate weight, improve blood pressure, boost overall physical fitness, and may help with erectile dysfunction and general sexual performance. 

Cardio sexercise includes:

  1. Swimming
  2. Walking
  3. Jumping Rope
  4. Running
  5. Dancing
  6. Zumba

Related: 8 Factors That Can Kill Your Gains Faster Than Masturbation

4. Strength Training 

Strength training sexercise can take your libido to another level. 

Why is that, you ask?

Lifting your partner and throwing them around can be fun, and at the same time, taxing on your muscles. 

While training for better performance in bed, you should focus on your core, arms, and hips. Adding compound movements like deadlift and bench press to your sexercise arsenal will help you be the DOM you have always wanted to be. 

Some of our favorite strength training exercises for improving sex drive include:

  1. Squats
  2. Hip Thrust
  3. Glute Bridge
  4. Kettlebell Swing
  5. Bench Press
  6. Deadlift
  7. Barbell Bicep Curl

Related Read: 4 Awful Strength Training Mistakes You’re Making That Cost You Muscle

5. Sex 

Sex Or Masturbate Before A Workout

Do you remember that adage, “practice makes perfect?” Turns out, the folks knew what they were talking about. 

We know what you are thinking, “but sex does not count as an exercise.” 

And that, my friend, is the beauty of sex. 

You can turn up the heat in the bedroom depending on the kind of intensity you want from your workout. You could turn vanilla sex into a sexercise by doing positions that are strenuous enough to help you shed calories and build muscle.

For example, one partner can lift the other, stretch to new positions, try a more vigorous rhythm, or simply have standing sex. Let your imagination run wild!

Sexercise Routine You Need To Try Today

Now that you know everything there is about sexercise, here is a routine you need to try if you want to improve your libido:

1. Running (HIIT): 10 minutes


Start your workout with a HIIT running session on a treadmill. It will get your blood pumping and prime you for the resistance workout. 


  1. Walk at a brisk pace for one minute.
  2. Perform an all-out sprint for the next one minute. 
  3. Repeat until you complete 10 minutes. 

2. Downward Facing Dog: 5 minutes

Sexercise dog

The downward-facing dog is a great way to stretch and warm-up. 


  1. Lie down on the floor with your wrists underneath the shoulders and your knees underneath the hips.
  2. Curl your toes under and push back through your hands to lift your hips and straighten your legs.
  3. Spread your fingers and ground down from the forearms into the fingertips.
  4. Outwardly rotate your upper arms to broaden the collarbones.
  5. Let your head hang and move your shoulder blades away from your ears towards your hips.
  6. Engage your quads to take the burden of your body’s weight off your arms. This action goes a long way toward making this a resting pose.
  7. Rotate your thighs inward, keep your tail high, and sink your heels towards the floor.
  8. Exhale and bend your knees to release and come back to your hands and knees.

3. Squat: 3 sets of 12, 10, 8 reps


Make sure you are not resting for more than 60 seconds between sets. Your sexercise routine should not last more than 60 minutes. 


  1. Stand with your feet a little wider than hip-width, toes facing front, and a barbell on your shoulders.
  2. Drive your hips back while bending at the knees and pressing your knees slightly open.
  3. Squat as deep as you can comfortably. 
  4. Press into your heels and straighten your legs to return to the starting position. 

4. Barbell Bicep Curl: 3 sets of 12, 10, 8 reps

Strong arms go a long way during a steamy session in the bedroom.


  1. Stand with your torso upright and hold a barbell at arm’s length with a shoulder-width grip.
  2. Grab the barbell with an underhand grip, so your palms are facing forward, and pin your elbows to your sides.
  3. Exhale and lift the barbell using your forearms while keeping your elbow and upper arms stationary.
  4. Curl the barbell until it is at your shoulder level.
  5. Pause and contract your biceps at the top of the movement.
  6. Slowly return to the starting position while breathing in.

5. Barbell Bench Press: 3 sets of 12, 10, 8 reps

Powerlifting Exercises


  1. Lie down with your back on a flat bench and grab a barbell with a shoulder-width grip.
  2. Get in the starting position by unracking the barbell and extending your arms forward so that they are perpendicular to the floor.
  3. Lower the barbell by flexing your elbows until the bar touches your chest.
  4. Reverse the motion and push the bar upwards by extending at your elbows while breathing out.
  5. Contract your pecs at the top of the movement.

6. Hip Thrust: 3 sets of 12, 10, 8 reps



  1. Set up with your back against an elevated surface (like a bench or a box) with your knees bent and feet flat on the ground. 
  2. The bench should hit just below your shoulder blades, and your feet should be about shoulder-width apart. You can rest your elbows on the bench. 
  3. Place a barbell across your hips.
  4. Keeping your chin tucked, push through your heels until your thighs reach parallel to the floor — your legs should form a 90-degree angle. 
  5. Squeeze your glutes at the top, then return to start. 

7. Plank: 3 sets of 1 minute each



  1. Lie down in a prone position with your chest facing the floor.
  2. Support your weight on your toes and your forearms.
  3. Your arms should be bent directly under your body, and your upper arms should be perpendicular to the floor.
  4. Keep your body in a straight line and maintain a tight core throughout the exercise.
  5. Hold the position for as long as possible.

8. Kegel: (as mentioned above)

9. Happy Ending: Preferably at home. 


Sex and exercise have a lot in common. Both can make us sweat and can lead to better health, improved mood, and increased energy levels. If you are looking to improve your sex drive, perform the sexercise workout laid out in the article once a week. 

You could also switch the exercises in the article or perform variations depending on your experience level. 

Which is your favorite sexercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.

Vidur Saini
Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.